March 2016: BIRTHFIT Online Coaching Bonus

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Belly Breathing. You can place your lower legs on top of something if you have swelling or if it's just more comfortable.
Perform 20 Belly Breaths.
Rest. Stand up. Slowly, Crawl or Walk around.
Repeat.

[vc_video link="https://www.youtube.com/watch?v=mgqqPmvt1pI&feature=youtu.be"]

 

Functional Progression Part 1 & Part 2 Modified. 
By now, you should have these movements dialed- as in you know what you're doing and feeling. If not, tune-in and get to know your body in relation to these movements.
Part 1- 25 Reps of Opposite Arm and Opposite Leg, Each Side
Part 2- 25 Reps Each Side

[vc_video link="https://www.youtube.com/watch?v=3RyO-HSqOdc"]

[vc_video link="https://www.youtube.com/watch?v=QQFm1qotjiM"]

 

Strength. 
Posterior Chain Day! As if it were any different;) Make 10 attempts on each side with Ninety-Ninety Movement. Think about moving through your hips or you deep core center.

[vc_video link="https://www.youtube.com/watch?v=YDobIhnIo1w"]

 

Let's Deadlift. Please do elevate your bar to just below your knees if you are further along (25/26 Weeks and On). You can deadlift with a barbell, kettle bells, or dumb bells or really any weird / strongman object. If you are using a lighter implement, you may want to increase the reps each round to 4 deadlifts. You can increase or the decrease the weight as you move through the EMOM. The idea is to focus on form and push the earth away from you via your heels.
EMOM (Every Minute on the Minute) 15 Minutes:
2 Deadlifts

[vc_video link="https://www.youtube.com/watch?v=yRhGPExv0VE"]

 

CONDITIONING. 
Every 3 minutes, for 8 rounds, complete the following:
10 Ring Rows
20 Air Squats

 

[vc_video link="https://www.youtube.com/watch?v=xX9EqJV5sVI"]

 

BONUS VIDEO.

BIRTHFIT Q and A: How much weight is too much?

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